Sautéed Cod with Tomato and Olive Relish

By AislePrompt Editorial · Published 2026-08-05 · Updated 2026-08-05

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Pan-seared cod fillets topped with a bright, tangy tomato and olive relish for a fresh Whole30 seafood dish. This Mediterranean-inspired seafood recipe (whole30), ready in about 20 minutes, pairs cod fillets, cherry tomatoes, quartered, kalamata olives, pitted and chopped for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 310 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 10 min Serves 4 Mediterranean cuisine 310 cal/serving

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Ingredients

4 pieces (6 oz each) cod fillets
1 1/2 cups cherry tomatoes, quartered
1/3 cup kalamata olives, pitted and chopped
1/4 cup red onion, finely diced
2 tbsp capers, rinsed
2 tbsp fresh parsley, chopped
1 tsp lemon zest
2 tbsp lemon juice
3 tbsp avocado oil
1 tsp sea salt
1/2 tsp black pepper

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Instructions

Step 1: Pat dry 4 cod fillets and season both sides with 1 teaspoon sea salt and 1/2 teaspoon black pepper.
Step 2: Heat 2 tablespoons avocado oil in a large nonstick skillet over medium-high heat. Add cod fillets and cook without moving for 4-5 minutes until the edges are opaque and golden.
Step 3: Carefully flip the fillets and cook for an additional 3-4 minutes until cooked through and flaky. Remove fillets from skillet and cover to keep warm.
Step 4: In a bowl, combine 1 1/2 cups quartered cherry tomatoes, 1/3 cup chopped kalamata olives, 1/4 cup finely diced red onion, 2 tablespoons rinsed capers, 2 tablespoons chopped fresh parsley, 1 teaspoon lemon zest, and 2 tablespoons lemon juice.
Step 5: Add 1 tablespoon avocado oil to the tomato mixture and stir to combine.
Step 6: Spoon the tomato and olive relish evenly over each cod fillet and serve immediately.